Fitness & Wellness

Where To Get Omega-3s?

Where To Get Omega-3s?

The body uses various types of fatty acids to run smoothly. There are two types of essential fatty acids that the body can’t make. They come from diet. Those two are omega-6 and omega-3. The healthiest blend of the two is 4 to 1, or four times as much omega6 as omega3. Throughout the US, our diet has changed significantly and today people are consuming far more omega-6 fatty acids than they should, consuming a 50 to 1 ratio. To create a healthier balance, you need to raise the amount of omega-3 fatty acids and reduce the amount of omega-6. At Next Level Fitness in Irvine, CA, we can help you make smarter decisions to make the ratio better.

Why should you boost your omega3s?

Inflammation is the cause of many serious conditions. Omega3 reduces inflammation, while also keeping your heart rhythm regular. It also reduces the formation of blood clots and lowers triglycerides in the body. Omega6 also provides a lot of benefits. They lower bad cholesterol levels and the potential for cancer. However, your body needs a balance of the two. Too much omega6 compared to the amount omega3 you eat can result in problems with joints, the pancreas, the heart, your skin and even how stable your mood is.

Boost your omega3 with these foods.

You probably already have heard how healthy fatty fish, such as salmon, herring, sardines or mackeral are. Oysters, walnuts, flaxseed and soybeans are also high in omega3. You can do little things to make sure you improve your omega3 intake, such as adding walnuts or raw Brussels sprouts to salads or sprinkling ground flax seed on top of your cereal. Just a half cup of Brussels sprouts has 12% of the daily required amount. One tablespoon of ground flaxseed provides the daily required amount, if you’re eating the right amount of omega6.

What food should you cut back on to get your omega6/omega3 in balance?

Sunflower oil, corn oil, soybean oil and cottonseed oil are all high in omega6. Eggs are quite controversial. If you eat eggs from factory farms that are fed corn and soy, they’re high in omega6 fatty acids. However, if you eat eggs from free range chickens, which eat insects and greens they forage, they’re high in omega3. Many scientists believe that the higher consumption of vegetable oil that’s high in omega6 and cheaper than those higher in omega3 or with low omega6 content, may be the cause for the high rise of metabolic disease, diabetes and heart disease since the 1950s. Before that date, butter from family farms with grass fed cows and lard was often used.

  • If you’re including flaxseed in your diet, get a small coffee grinder and grind the seeds right before adding them to your food to maximize the health benefits. Don’t eat the seeds without grinding. Your body can’t digest them, so you get no benefit.
  • While inflammation can create serious problems, you do need it to protect the body from disease. You need both types of fat, just in a better ratio. Too much inflammation may lead to Alzheimer’s, diabetes, heart disease, arthritis, metabolic disease and some types of cancer.
  • An imbalance of omega6 to omega3 can exacerbate mental health. Increasing omega3 has shown to help depression, bipolar disorder and schizophrenia. One study showed increasing omega3 lowered the amount of violence in a prison.
  • A small study showed that even when eating a healthy diet, one that was higher in omega6 tended to increase fat around the belly area and waistline, even when no weight was gained.

For more information, contact us today at Next Level Fitness

Best Supplements For Leaky Gut

Best Supplements For Leaky Gut

If you don’t know what leaky gut is, don’t worry, there’s still some discussion on whether it’s a real. According to proponents, it occurs when the permeability of the gut increases, thus allowing even more than just nutrients and water to exit, but also harmful substances. That allows toxins to enter the bloodstream and creates a host of symptoms that range from fatigue, inflammation, skin issues and digestive problems that range from food sensitivity to bloating and gas. It’s blamed for a host of conditions which include migraines, fibromyalgia, thyroid problems, mood swings and autism. There are things you can do and supplements for leaky gut if you believe you have the condition.

What could possibly cause leaky gut.

To make matters even more confusing, not only do doctors disagree whether it actually occurs, but those that consider it a viable diagnosis disagree on exactly what causes it. Some believe it’s genetic. Others say a number of other things may exacerbate it, such as eating too much sugar or taking NSAIDs, such as ibuprofen, too frequently. Excess alcohol intake, deficiencies in vitamins A, D and zinc, inflammation throughout the body, stress, poor gut health and yeast overgrowth are other possible causes. It could come from a combination of these things.

Before you supplement, try these simple things.

Cut out sugar and limit the amount of refined carbs you eat. Eat foods that are fermented. High fiber foods are also considered beneficial, particularly those that are high in soluble fiber. Limit the amount of pain relievers you use, such as ibuprofen or other NSAIDs. It’s all about improving your gut health.

If you want to supplement, look toward probiotics or prebiotics.

Improving gut health is the best way to approach any digestive problem. Probiotic supplements can prove beneficial. Prebiotics, the substance that feeds friendly microbes, is also another supplement that can improve the health of your gut. Good gut health is important, since the microbes actually provide the nutrients you need. They keep the bad microbes at bay. Besides probiotics, digestive enzymes, such as lipase, protease, lactase and amylase can aid the digestive process. If you eat high fiber food, you don’t have to take it as a supplement, but that helps too. Collagen, hydrochloric acid, and the amino acid, l-glutamine, can also help reduce inflammation, support healing and help digest foods.

  • Not only is sugar a potential villain in leaky gut, it increases the amount of fungi or yeast in your body. The more they increase, the more you’ll crave sugar, compounding the problem even further.
  • Some supplements, such as licorice root have been used for their digestive benefits for centuries by the Chinese. It’s also helpful for leaky gut.
  • Supplements that reduce inflammation, such as fish oil, which is one of the best anti-inflammatories, can help heal leaky gut. Other food, like flaxseed oil, which is also in the anti-inflammatory Omega3 is another good a option.
  • If you have to take an antibiotic, always make sure you use a probiotic to get your gut health back to normal. Antibiotics not only kill bad germs, but also beneficial ones. Choose food like sauerkraut, kim chi and yogurt.

For more information, contact us today at Next Level Fitness

Best Cool Down Exercises After Any Workout

Best Cool Down Exercises After Any Workout

Why do you use cool down exercises? They help get your body back to normal and prevent pooling of blood in the extremities, while getting your heart rate down. It doesn’t matter what type of exercise you do, whether it’s just slowing down to a walk to reduce the stress on the heart and muscles or doing stretches to increase range of motion while the muscles are warm, they all help to provide a safe way to end your workout. You’ll get your blood pressure back to normal, lower your potential for injury and prevent blood pooling that can cause dizziness.

You don’t have to make it fancy, sometimes just slowing down is all that’s necessary.

If you’re running, just changing your pace to a light jog or walking the last three to five minutes is all it takes. You can also do that after any tough workout, walk around the gym, stretching as you do. It’s all about getting the body back to normal. In fact, you can combine an upper body stretch with a walk. Just interlace your hands, pushing your arms upward with palms pointed up to the ceiling. Stretch back as far as you can go. Cross the right arm over the left arm, put palms together, interlace fingers and stretch as you raise your hands.

Stretch out your body and get more range of motion.

Before you worked out, you may not have been able to sit with legs straight ahead and lean forward and touch your toes. That warming of the muscles now allow you to do that, so take advantage of it as you cool down. With your legs at a right angle to the body, lift your arms. At the hips, bend your body to fold forward. Put your hands on your legs, reaching toward the feet or even grabbing the feel and pull your body forward, holding the position for a minute.

Whether you’re standing up or laying down, pulling your knees to your chest can be a cool down.

If you’re running, slow down to a walk, pulling one knee to your chest by clasping your fingers around the shin. Hold for a few seconds and then pull the other knee close. You can do this laying down on your back. Lift one leg toward your chest, grasping it with the your hand at the shin and pulling it close. The other leg can be bent or held straight, based on your flexibility. Hold the knee to the chest for a minute, then lower it and do the other side.

  • Runners will recognize the standing quadriceps stretch if they use cool down exercises. Bring your right leg up behind your body, touching your body as you’re bending at the knee. Grab it with your hands and pull until that knee lines up with the other one. Hold and reverse sides.
  • Something as simple as touching your toes can be a cool down. Lead forward at the hips, and let your head move toward the floor. If you have to bend your knees slightly, it’s not a problem. Try to touch the floor.
  • Get a good shoulder stretch after a tough workout. Put your left hand behind your neck on your spine. Take the right hand and gently press on the left elbow to push it further down the spine or reach around with the right hand to pull it further down the spine. Then reverse sides.
  • Just shake it off. Shake your right arm first, then the left, then both at the same time. Then do the same thing with the legs. Shake your head, booty and entire body. Do each part for at least 15 seconds. It can be a fun way to end a workout.

For more information, contact us today at Next Level Fitness

Staying Motivated After Reaching A Goal

Staying Motivated After Reaching A Goal

You hear a lot about ways to stay motivated until you reach your fitness goals, but few people talk about staying motivated after reaching a goal. It can be a real problem. People who go on intense diets to shed those last ten pounds often face it as they quickly eat their way back to their original weight or more. Getting back into shape and boost your endurance may end with the ability to climb two sets of stairs without huffing and puffing. How do you stick with this new lifestyle and maintain your fitness?

Change your goals

One of the easiest ways of sticking with a fitness is to change your goals. If you want to shed ten pounds, it doesn’t mean losing more is necessarily better. It may mean shifting your goal to a different area of fitness, such as endurance or strength. Switch to focusing on how many sets you can do, how heavy you can lift and how far you can run.

Add something to your fitness program.

Maybe you’ve just been dieting and it’s time to add exercise to your fitness program. If you’ve been dieting or just working out, maybe it’s time to focus on healthy eating. You can switch your focus to learning healthy recipes and experiment in the kitchen or switch out part of your workout for something that’s active and fun, such as rock climbing or biking.

Keep your body moving.

Find ways to keep moving and add them to your daily activities. Do you sit at a desk for long hours. Learn to take time every fifty minutes to move around. It can be something as simple as doing deep knee bends at your desk or walking around the room. Look for opportunities to increase your activity, like taking the stairs or parking further from the store, That doesn’t mean you should pass up that primo parking place if you see it, just don’t drive around the lot for hours trying to find it.

  • Remember every little bit helps. Whether you substitute an apple for a cookie or take the stairs instead of the elevator, you’re making your body healthier.
  • Start working on other areas of your life, bit by bit. If you smoke, wait longer between cigarettes. If you don’t get enough sleep, start going to bed earlier each night. Choose another area of fitness, such as drinking more water daily.
  • Enjoy life. Smiling and laughing are powerful medicine. People who socialize live longer. It doesn’t matter how long you live if you’re miserable, so make every minute count and enjoy. You’ll be healthier for it.
  • Get the help of experts, add variety to your fitness program frequently. If you do the same workout and eat the same thing every day, you’ll get bored quickly. Personal trainers can help you get faster results while making it more fun and interesting even if you reach your goal.

For more information, contact us today at Next Level Fitness

Using HIIT To Transform Your Body

In our gym in Irvine, CA we offer high intensity interval training—HIIT to transform your body. It’s not a specific workout, but a technique you can use with any type of workout. It’s an exercise method where you vary the intensity from 100% effort where the heart rate is high, for a short time, then alternating to a recovery rate that’s less intense for the same amount of time or more. You then switch back to high intensity and repeat the cycle, continuing to bounce between the two until you complete all sets. The recovery phase increases the oxygen you burn, creating a situation known as afterburn.

How afterburn works for weight loss.

Afterburn is another name for EPOC—Excess Post-Exercise Oxygen Consumption. When you’re in the high intensity portion of the workout, you burn a huge amount of calories, far more than you would with a steady state workout. During the recovery period you also burn additional calories to recover. By switching between high and moderate intensity, it maximizes the calories burned.

You’ll increase your metabolism when you use HIIT to workout.

Not only will you get exceptional calorie burning, HIIT increases your metabolism for as long as 58 hours. The body burns extra calories when it’s repairing muscle tissue, get the body back to normal oxygen levels and removing the lactic acid that’s built up from a strenuous workout. You’ll keep a higher metabolism after the workout for up to two days, even if you’re not exercising that day.

HIIT saves time and you can use it with any type of workout.

Whether you’re walking or lifting weights, you can maximize the benefits by adjusting your intensity. Speed walk for a few minutes and then go back to a comfortable pace for the same amount of time. Repeat throughout your walk. You’ll build your endurance faster while burning more calories. Do the same with other workouts, such as lifting weights or doing calisthenics. You’ll get the results you want faster with this simple technique.

One big benefit of HIIT is that it’s easy to adjust to your fitness level. If you need to extend the recovery period, you can. There’s no rule about the amount of time at high intensity or how much at recovery. It can be longer or shorter at high intensity and the same time or longer for recovery.

If you’re building up strength to help relieve joint problems, use low impact exercises, such as swimming. You can still modify the intensity levels.

Because of the high amount of calories burned and benefits derived, a HIIT workout doesn’t require that you workout as long as you would a steady-state workout.

At Next Level Fitness we can help you design a HIIT workout that gets you to your goal faster. In fact, we make it even easier with a special of two private sessions for only $20 to help you get expert advice on a customized workout.

Understanding Your BMI

Understanding Your BMI

Exactly what is BMI? BMI represents body mass index. It converts the person’s height and weight to a single number to estimate the amount of body fat and whether the person is healthy or not. While it has its benefits, it’s definitely not the final say on your state of health or whether you need to lose weight. For instance, a muscular person might not need to lose weight, but the BMI would indicate he or she does. It doesn’t take into effect bone density or overall body composition.

How does BMI work?

A person weighing 150 pounds may be overweight, or they might be the perfect weight or even underweight. It depends on the person’s body frame, whether they’re muscular, and their gender. Yet BMI doesn’t consider these things. It simply is a chart with weight across the top and height down the side. You find your weight and then go down the side to find your height and there’s a number given that ranges from 12 to 50 in the box where they intersect. If that number is below 18.5, you’re underweight. If it’s between 18.5 and 24.9, you’re normal. Between 25 and 29.9 you’re considered overweight and 30 and above you’re obese.

Your bone structure plays a role and that’s just one flaw.

Men have larger bone structure than women, which adds a few pounds more. Men are more muscular and whether you’re a man or woman, the more muscular you are, the more you weigh. Muscle tissue weighs more than fat tissue does, so a cubic inch of muscle will weigh more. The more muscular you are the thinner you’ll look. A person will look thinner if they’re muscular than someone who weighs the same and is the same height who has far less muscle tissue.

BMI isn’t the end all health predictor, just a place to start.

Insurance companies use these charts to identify healthy risks, so do doctors. There have been fit muscular athletes rated and given higher premiums based on BMI until the agent or client sent a photo of them or had a doctor or nurse evaluate their build. It’s just a quick indicator, but not the only indicator. It requires further assessment, such as waist circumference, to identify whether the person is at risk for type 2 diabetes, heart disease, sleep apnea and more issues often faced by people who have a higher BMI.

  • Other ways to measure body mass index include MRI scans and underwater weighing. While those are more valid at identifying body density, fat and volume, they’re also more expensive and take longer.
  • Waist circumference has become a valid indicator of potential health issues. While a male with a 40-inch waist or a woman with a 34-inch waist may still have a good BMI, their chances of developing diabetes are greater.
  • The more muscular you are, the more deceiving your BMI is. That’s also true about people who have very little muscle mass. It’s one of the biggest flaws in using BMI.
  • Newer shortcut techniques are being used that indicate your overall health better. RFM— relative fat mass index is one of those. It is a formula using height to waist measurement. For women use 76 – (20 x height/waist circumference) and for men use the formula 64 – (20 x height/waist circumference).

For more information, contact us today at Next Level Fitness

What Exactly Is Clean Eating?

What Exactly Is Clean Eating?

Most people start a diet when they want to lose weight, but a diet isn’t necessary. All you have to do is start a program of clean eating and at Next Level Fitness in Irvine, CA, we can help you do it. What is clean eating? Clean eating is a way to tailor your diet with whole food, before it became a processed package of chemicals. Many of the foods you find on the shelves of groceries today have had all the nutrients processed out of them and remain nothing more than empty calories filled with preservatives and other chemicals. Clean eating focuses on minimal processing and food that is nutritious.

Opt for food without added sugar.

It’s tough to do, since some form of added sugar seems to be in about everything. Don’t fall for that hype about natural sugar. Fat took the hit for sugar when it came to clogging arteries due to a study in the 1960s. Salt may part of the problem for high blood pressure, but sugar definitely plays a role, too. Whether it’s table sugar, fructose, honey or maple syrup, added sugar has no place in clean living and can lead to diabetes, cancer, accelerating aging, high blood pressure and a slew of other health issues.

Limit the amount of processed food and eat organic when possible.

Whether the food is GMO or filled with pesticides, it isn’t organic. If you can afford it, opt for whole food that is organic, whether frozen or fresh. You can’t eliminate all processing. Potatoes and meat aren’t necessarily healthy or tasty without some processing, such as cooking. Steaming vegetables and grilling or roasting meat isn’t the problem. It’s the processed meat and high carb processed food that isn’t. Stick with whole grains if you choose bread. Skip desert and luncheon meat.

Use healthier oils and the ones right for each situation.

Avoid margarine and most vegetable oils, choosing to get the fat you require from healthier options, such as avocados, fatty fish and nuts. Olive oil is great in many situations, but not when used for high heat. Olive oil has a low smoking point and that smoke is toxic. Avocado oil has a higher smoke point than olive oil, but for high heat, opt for peanut or sesame oil with the highest smoke point. Trans fats are banned in the US, since 2018, yet some food still contains it. Non-dairy coffee creamer, some peanut butter, frozen pizza, cookies and granola bars are a few, but as long as they contain less than a gram, which could mean as much as a half gram, they get a pass. Consider using butter from grass fed cows for a healthy spread.

  • Include more vegetables in your diet. Even some canned fruit and vegetables can be added. If you choose beans that aren’t low sodium, rinse them before cooking. Opt for fruit in their own sugar.
  • Say no to refined grains. Skip that white bread and read the label carefully when buying to ensure it doesn’t contain processed flour. Opt for sprouted, sour dough, 100% whole wheat, oat, flax or 100% sprouted rye.
  • What you drink is also important. Snub those soft drinks and opt for water instead. It not only is good for your body, it can be helpful to your budget, too, especially if your home drinking water is delicious. Create infused water if you want more flavor.
  • Stick with free range and pasture fed meat, eggs and milk products. Select hormone and antibiotic-free animal products.

For more information, contact us today at Next Level Fitness!

Switch It Up With Cardio And Strength Training

Switch It Up With Cardio And Strength Training

Getting fit isn’t all about how long you can run without asking for a break or throwing up at the side of the road. It isn’t all about how much you can lift, either. You need a full body workout that provides flexibility, cardio and strength training. If all you do is run, you’re not doing yourself as much of a favor as you think. While any exercise is better than none, just focusing on endurance leaves you vulnerable to injury. Just pressing weights isn’t the answer either, if it’s all that you do.

Cardio is necessary for good health.

A cardio workout will strengthen your heart and your muscles, while burning extra calories. It can improve your mood and even help you think better by increasing circulation and burning off the hormones of stress. It produces endorphins that reduce pain and can aid in joint movement for arthritis patients. It’s also good for aiding in regulating blood sugar and blood pressure levels. It makes running to catch the bus easier and climbing a flight of stairs a breeze.

You need muscle strength to get daily tasks completed.

It may be obvious that strong muscles are required just to get around daily, but what isn’t as obvious is that they’re necessary for strong bones, too. Muscles pull on bones, which stimulates them to uptake calcium and prevents osteoporosis. It works as well as some medications and may even reverse bone loss. It’s one reason strength training is recommended for seniors, especially women. Strength training also burns calories, but it’s calories from fat tissue, unlike cardio that burns both lean muscle and fat. The more muscle you have, the higher your metabolism, since muscle requires more calories for maintenance than fat tissue does. You’ll boost your energy level, improve body mechanics and aid in pain control in diseases like arthritis.

Flexibility training can help reduce injuries.

If you’ve experienced injuries when you do cardio or strength training, you might consider increasing your range of motion. Flexibility training can help you do that. Not only are fewer injuries one of the benefits of this type of training, so is less pain and improved balance and posture. It can improve your mental attitude and your physical performance, too.

  • You need all types of fitness, cardio, strength, flexibility and balance. Balance exercises help people, especially seniors, avoid falls, reduce the risk of injury and improve kinesthesia, the sense of body position and where you are in space based on your surroundings.
  • Are you short on time? Make your strength training a high intensity interval training—-HIIT workout. Better yet, add a kettlebell and get a full body workout that provides flexibility, endurance and strength training.
  • Working out regularly can be a fountain of youth, especially if you eat healthy. Not only will you walk with bounce in your step, have improved circulation, look fit and have better posture, it increases the length of the telomeres to keep you younger at a cellular level.
  • By combining all types of training, including strength training and cardio, you’ll boost your cognitive abilities and burn off stress that can cause foggy thinking.

For more information, contact us today at Next Level Fitness!

Ways To Stay Fit During Quarantine

Ways To Stay Fit During Quarantine

We live in unusual times. Being quarantined might be the opportunity you’ve always wanted. In fact, even if you didn’t want an opportunity to get and stay fit during quarantine, there’s nothing else to do, so why not? Why not experiment with healthy dishes and start on a daily fitness routine. If you want the wild life, why not settle on wildlife viewing instead and go for hikes and walks in the park. Most people say that they’d get fit if they only had the time, now is the time. Even if you’re working from home, your day is cut shorter by lack of commuting and your work clothes are now workout clothes, so there’s no wasted time trying to decide what to wear.

You don’t have to have a gym, you can do bodyweight exercises.

Bodyweight exercises require no equipment, except the one you have with you at all times, your body. The good news is that it only gets stronger the more you use it and instead of wearing out. Push-ups, pull-ups, lunges and squats are just a few of the bodyweight exercises that build muscle and strength. Stretches and other types of calisthenics are great flexibility workouts.

Get your heart pumping with a HIIT—high intensity interval training—workout.

Whether you go for a walk or do calisthenics, how you do it makes a big difference in its effectiveness. HIIT workouts involve going at top intensity for a few minutes and then spending equal time or longer at a slower recovery rate. The high intensity section should boost your heart rate to 70 to 90% of maximum rate with the recovery level lowering it back to 60 to 65%. HIIT workouts get your heart in shape quicker, improves your breathing and lung function and burns tons of calories. It helps stabilize your blood pressure and level your blood sugar.

Start eating healthier and learn to cook healthier.

What a great time to opt for healthier eating. You have time at home to babysit the beef roast as it or hang around while the sprouted bread rises. Eating healthier can become an adventure that turns to an avocation or hobby. You’ll be amazed at how good healthy food tastes, especially when you made it yourself. You may even start a program of meal prep and plan meals and make them for the whole week, with some left to freeze for later, when you’re busy.

  • Just walking can improve your fitness and even your mood. Fresh air and sunshine are necessary to keep you healthy and a walk in the park or other natural setting can bring a sense of calm.
  • You can use common everyday objects to replace exercise equipment. Soup cans and detergent bottles filled with sand or water can replace weights. A broomstick can be used alone or double as a barbell with a weight added to each end, like a backpack. A milk jug can double as a kettlebell.
  • If you want to have more variety and use inexpensive equipment, try resistance bands or a stability ball. Doorway pull-up bars can also be $20 or less. Use the real stair for a stair stepper machine.
  • Create a schedule and stick with it. Not only will you get more done, you’ll be more likely to stick with a program of exercise. If you’re working at home, schedule a five-minute break every hour to get up and move, whether it’s doing jumping jacks or just walking around.

For more information, contact us today at Next Level Fitness!

Best Workouts With The Least Amount Of Time

Best Workouts With The Least Amount Of Time

Is your schedule packed? Do you wish you could get more done in the time you have available? People are always looking for ways to get more done in less time and that holds true in the exercise world, too. I often get asked for ideas for effective workouts with the least amount of time invested. At Next Level Fitness, our program is based on providing the most effective workouts that also save you time. If you’re working out on your own, here are a few ideas.

HIIT—high intensity interval training—gets results faster in a shorter session.

Everyone wants to see results and HIIT provides them. It’s all about modifying intensity. No matter what type of workout you’re doing, if you go from top speed or intensity for a few minutes, getting your heart beating hard and then take a few minutes of recovery and alternate back to top speed, you’ll be doing a HIIT workout. This type of interval training works whether you’re lifting weights, running or doing any other type of training. It burns more calorie, getting faster strength and cardio results, too.

Do a full body workout for efficiency.

It only makes sense that the more muscles you work at one time, the quicker you’ll get done. If you’re working specific muscle groups on certain days, such as leg day or arm day, consider switching to a full body workout. Exercises like planks or push-ups involve multiple muscle groups and can be modified to include muscles missed in the traditional style. You’ll burn more calories and work more muscle groups with a full body workout.

Compound exercises and more intensity also work more muscles and burn more calories.

Just like a full body workout, compound exercises doesn’t focus on isolating one muscle group but includes several joints and muscle groups. Squats are a good example of compound exercises. It works core, hamstring, glutes, quadriceps and calves. Compound exercises are normally part of a full body workout, since they work multiple muscle groups at once. When you increase intensity, you also get more benefit in less time.

  • Consider using weights. While you don’t want to do strength training every day, incorporating weights into your workout can cut your time, especially if you do the exercise in HIIT fashion.
  • Planning ahead can help save valuable time. If you have your exercises listed with tracking information, you don’t have to think about what to do next.
  • You can break it down to a few sessions. Getting some exercise in is always better than no exercise. Studies show you get as much benefit from 3 ten minute sessions, as do from a straight 30 minutes.
  • Do supersets. Supersets are a circuit of exercises done consecutively, rather than doing several sets of one and going to the next. You do a set of four to five different exercises in a row for a set, take a break and repeat.

For more information, contact us today at Next Level Fitness